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Nutrition Month

Whether you need to bring more veggies to the table, cut down on sweets or find low-fat versions of your favorite dairy products, this March, we invite you to join in the celebration of National Nutrition Month as we all learn how to personalize our plates for healthier eating.

This year, the Saint Agnes Registered Dietitians (RDs) want to get back to basics. With so much complicated and misleading nutrition information to sort through, it’s easy to forget that nutrition is a really simple concept – we need to eat and drink to nourish our bodies.

Hydration

On this week’s episode of Dietitian Dialogue, we’re taking a closer look at hydration. Keeping yourself hydrated is one of the most important aspects of maintaining a healthy and balanced lifestyle – especially since the body is made up of about 60 percent water. Each day, you should drink between 8-12 cups of water depending on your level of thirst and activity level. Follow along with registered dietitian Anne Marie Vaughan as she shares the importance of hydration and five easy ways to drink more water throughout your day.

Micronutrients

On this week’s episode of Dietitian Dialogue, we’re taking a closer look at micronutrients. Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and your overall health and wellbeing. Follow along with registered dietitians Danielle Hovannisian and Michelle Telesmanic as they teach us how to add micronutrients to our diets through a fun and simple smoothie recipe.

Strawberry Almond Smoothie Recipe

5 min Prep Time

  • 1 ½ cups Strawberries
  • 1 banana (small)
  • 1 cup blueberries
  • 1 ½ tbsps. Almond Butter
  • 1 tbsp Flax Seed
  • 1 ¼ Cup Unsweetened Almond Milk

Combine all ingredients into a blender until blended. 

Calories: 459 calories

Carbohydrates: 57 grams | Protein: 10 grams | Fat: 22 grams

Macronutrients

On this week’s episode of Dietitian Dialogue, we’re taking a closer look at macronutrients. Macronutrients can be broken down into carbs, proteins and fats. Complex carbohydrates such as whole grains, fruits, vegetables and beans provide the body with energy. Lean proteins like chicken, fish, dairy, nuts and seeds provide the body the nutrients to build and repair tissues. Healthy fats like olive oil, avocado, nuts and seeds can help reduce inflammation and protect your heart at the same time.

Additional Resources 

Trail Mix Recipe

As a fun way to get your macronutrients in, our registered dietitians have created a trail mix with loads of complex carbs, lean protein and healthy fat.

Serves 2 | 15 min Prep Time | 15 min Total time

  • 1/2 Cup Almonds
  • 1/2 Cup Walnuts
  • 1/2 Cup Pumpkin Seeds
  • 1/2 Cup Sunflower Seeds
  • 1/2 Cup Dried Cranberries
  • 1/2 Cup Goji Berries
  • 1/2 Cup Raisins
  • 1/2 Cup semisweet chocolate chips (optional)

Combine almonds, walnuts, pumpkin seeds, sunflower seeds, cranberries, goji berries, raisins, and chocolate chips in a bowl. 

Serving Size: 1/4 cups | Serving per container: 2

Calories: 165 calories

Carbohydrates: 16 grams | Protein: 4.5 grams | Fat: 11 grams